12/9/25

AM Workout (0615)

Very good class workout this AM, enjoyed getting it in. 

A.

Every 2 for 16 (8 sets) of:
Hang Clean 

Sets 1-3: 2-3 reps @ 50-60%
Sets 4-6: 1-2 reps @ 60-70%

Sets 7-8: 1 rep @ 70-80%

-Triples went 185#, doubles at 225# and singles at 275# ... these were generally near my %s, felt solid. 

B.

AMRAP 15:
9 Toes-to-Bar

6 Lateral Over-the-Bar Burpees

3 Thrusters (135/95#)

-11 rds ... 6 rds unbroken and then broke up sets 7-9 on the T2B ... last 2 rounds unbroken ... big push, fun workout.

PM Workout (1500)

Got a solid back/bicep pump out of this.

A.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12, BW

 

B.

Lat Pulldowns (Wide Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested ran

-3x12 with 140#

 

C.

T Bar Row

2-3 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 100#

 

D.

Dumbbell Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x25#

 

E.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 70# 

 

F.

Barbell Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x8 with 315# ... no chalk in a 'bodybuilding'; style gym... definitely could do more under different conditions, but this was good grip training.